Mobility Day, Easy Day, Recovery Day, Technique Day - You Still Need It!

Mobility Day, Easy Day, Recovery Day, Technique Day - Call It What You Want 

   
Two Important Ankle / Hips / Knee Stretches for Rocket Fin Swims and Egg-Beater Treading

For the past 7 years, I have introduced a day in the middle of the week that focuses on recovery, stretching, mobility, easy non-impact cardio, and technique for various pool skills. Regardless of what it is called, it has been life changing, not because a need a day to focus on range of motion, but a day to relieve sore muscles, reduce impact cardio volume (run/ruck), and help with general flexibility and mobility needed to do many of the various swimming / pool skills used by military diving and special ops programs as pictured above. Also, later in the week workouts are much better and injuries are also reduced across the board by this simple addition. 

As ship dates start to near,  most candidates will move this day to Saturday / Sunday during the week to better prepare themselves for five hard days of selection with weekends off to "lick their wounds".
(Navy SEAL / SWCC / Dive Schools). 

Recent Developments in Teaching Non-Swimmers How to Tread - Start off with mobility / flexibility work:  CSS and Treading Practice

Here is how the recovery day works:

Repeat 5 times
Bike or other nonimpact cardio 5 minutes
Stretch, foam roll, or massage tool 5 minutes

- Work through entire body during these 5 sets - see Mobility Day Walk Through video

After dry land stretch and cardio is complete, consider round two of the day to be in the water focusing on techniques of a variety of pool skills (treading, drownproofing, swim efficiency, etc):

Repeat 4-5 times
Tread or swim 5 minutes
Stretch ankles, knees, hips, shoulders depending on mobility issues of these joints that need to be limber for best streamline body position, gliding positions, and treading water. 

Try this Drownproofing Workout too!

As you can see, "Mobility Day" is much more than worrying about range of motion; it is a focused effort on recovery and techniques needed to master certain very challenging events in the water, a confidence-building part of training. If you don't think you need a mobility day, that is fine. The last thing you will want to happen is to neglect a weakness that is never mastered largely due to one's mobility in the shoulders, knees, ankles, and hips (or practice). 

 Check out more details of how to mix in such a day to your week at Don't Skip Mobilty Day

 

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Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world. 

Here is a list of what we do at StewSmithFitness.com

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

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Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Remember, as you age, your training needs to adapt.

Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

Online Coaching Options

Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.


New Members' Only Content / Services Program!

If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section. 

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
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Best of all, if you have questions, email Stew Smith himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email Stew@StewSmithFitness.com

 

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